Pork Fresh Variety Meat by-products (Liver, Cooked, Braised)
Explore the rich, nutrient-packed profile of cooked, braised pork liver, an often-overlooked but highly nutritious meat option. This fresh variety of pork by-product, particularly the liver, offers a concentrated source of essential vitamins and minerals, making it an excellent addition to a well-balanced diet.
Nutritional Breakdown:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 165 kcal |
| Protein | 26.02 g |
| Total Fat | 4.4 g |
| Saturated Fat | 1.41 g |
| Carbohydrates | 3.76 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 10 mg |
| Iron | 17.92 mg |
| Magnesium | 14 mg |
| Phosphorus | 241 mg |
| Potassium | 150 mg |
| Sodium | 49 mg |
| Zinc | 6.72 mg |
| Copper | 0.634 mcg |
| Manganese | 0.3 mg |
| Selenium | 67.5 mcg |
| Vitamin C | 23.6 mg |
| Thiamin (B1) | 0.258 mg |
| Riboflavin (B2) | 2.196 mg |
| Niacin (B3) | 8.435 mg |
| Vitamin B6 | 0.57 mg |
| Folate | 163 mcg |
| Vitamin B12 | 18.67 mcg |
| Vitamin A | 5405 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
Pork liver is a meat product and is generally considered safe for individuals without specific pork allergies. However, people with sensitivities to animal proteins or particular meats should consult their healthcare provider before consumption. The preparation method does not introduce common allergens like gluten, dairy, or nuts, making it a relatively allergen-friendly choice for most.
Dietary Preferences:
- High in Protein: With over 26 grams of protein per 100g serving, this pork liver is an excellent option for those seeking to increase their protein intake, particularly for muscle repair or growth.
- Rich in Iron: The liver is a natural source of heme iron, which is highly absorbable by the body. This makes it a top choice for individuals looking to prevent or address iron deficiency anemia.
- Vitamin A Boost: With an impressive 5405 mcg of Vitamin A per 100g, pork liver is a powerhouse for supporting vision health, immune function, and skin health.
- Low in Sugar and Fiber: This food is low in carbohydrates, sugar, and fiber, which makes it suitable for low-carb or ketogenic diets.
Cooking Advice:
Braised pork liver is typically tender and flavorful, but it can have a stronger taste compared to more commonly consumed meats. To balance this richness, consider pairing it with mildly flavored vegetables like potatoes, carrots, or spinach. Cooking it with onions and garlic can further help to mellow the flavor while enhancing the nutritional profile with additional vitamins and minerals. For added variety, try adding herbs such as thyme, rosemary, or sage for a more aromatic dish.
Conclusion:
Pork liver, while often underappreciated, is a nutrient-dense food that can play a crucial role in maintaining a healthy, well-rounded diet. Packed with protein, iron, and essential vitamins like Vitamin A and B12, this humble by-product is a superb choice for individuals looking to improve their nutrient intake, especially for those needing an extra boost of energy, iron, or protein. Whether braised, sautéed, or integrated into a rich stew, pork liver is a versatile and healthful addition to any meal.
